Warm up
2 rounds
50/50 m single arm farmers carry
1 minute handstand hold
15 banded goblet square
Strength
Kettlebell bottoms up press-Build a heavy 7
Conditioning
5 Rounds for time
Right side
5 bottoms up presses
7 step downs
9 single arm ring rows
Left side
5 bottoms up presses
7 step downs
9 single arm ring rows
Murph prep 100 push ups
200 squats
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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